Good 4 in 7 workout split :1. Shoulder and Triceps. 2. Chest and Biceps. 3.Back. 4. Legs. This is a 4 day split. This will maximize primary and secondary muscle work, and allow optimum rest for recovery. Cardio and abdominal work can be done everyday if wanted. This type of work is not considered part of the workout. Give this split a try, and see how your body respond. WORK SMART NOT HARD!!L.G.Get-In-Shape!L.G.Fitness-Messiah.